Pancake stretch
5 holds of 45 s, 15 s rest between holds.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 5 × 45s on, 15s off
- Equipment
- Floor space
How to do it
Sit on the floor with your legs straight and spread as wide as is comfortable, toes pointing up. Sit tall, then lean forward from the hips with a flat back, walking your hands out in front of you until you feel a stretch in your inner thighs and hamstrings. Hold 45 seconds, sit up and relax for 15, and repeat 5 times. Sit on a cushion if your lower back rounds.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Power Develop explosive power, momentum and coordination.
- Power Endurance Sustain power output across repeated hard efforts.
- Endurance Extend time on the wall with efficient movement.
- Performance Peak for outcomes with mental focus and route reading.
- Deload Reduce load, restore tissue and mobility, stay moving.